Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2 Relay
AMRAP 8:
25’ AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
25’ AbMat Overhead Walking Lunge (Left Arm)
*Other Partner: Dumbbell Front Rack Hold (35’s/25’s) *
MOBILITY
Couch Stretch: 1 Minute Each Side
Movement Prep
5 Butterfly AbMat Sit-up
5 Knees Forward AbMat Sit-ups
Movement Prep
50’ Walking Lunge (Hands Free)
Movement Substitutions
30 Reverse Lunges or Box Step-ups (Can Be Easier on the Knees)
Movement Prep
*Performed With Lighter Weight: *
10 Deadlifts (Light Touch to Ground)
5 Clean Pulls
10 Second Front Rack Hold (Quarter Squat)
5 Hang Power Cleans
5 Power Cleans
General Fitness
Pharmacy (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
* Goal is 5 minutes or less per round.
* Push the pace on lunges, as you’ll get rest for the legs during the sit-ups.